WATERCRESS CITRUS SALAD – SOURCE OF VITAMIN K

 

Watercress Citrus Salad

When you think of watercress, do you think of ladies who lunch on delicate tea sandwiches? The ones made on thinly sliced white bread with the crusts removed? If so, I’d like you to consider a new image  — a refreshing watercress salad made with sections of citrus and a light mustardy citrus dressing.

Watercress a nutrition powerhouse

Watercress, with its peppery flavor and delicate leaf, is a nutrition powerhouse that is a good source of vitamins C, A and K.

 

Vitamin K, blood clotting, and bone metabolism

Vitamin K helps make proteins that are involved in blood clotting and bone metabolism.  The Institute of Medicine has established that Adequate Intake is 90 micrograms for women and 120 micrograms for men.  One cup of watercress provides approximately 85 micrograms of vitamin K.  Your body can also make Vitamin K from bacteria found in your intestinal tract.  If you take certain blood thinner medications such as warfarin or coumadin you need to carefully monitor your daily vitamin K intake. Please consult with your doctor and Registered Dietitian Nutritionist for guidance and more information about this topic.

Quick and easy to make, this salad is a delicious alternative to a lettuce or arugula salad when you want something that is a little unusual to go with your evening meal or are serving salad for lunch.

 

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
WATERCRESS CITRUS SALAD
Votes: 0
Rating: 0
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Course Salads, Vegetarian
Cuisine American
Prep Time 10 minutes
Servings
servings
Ingredients
Course Salads, Vegetarian
Cuisine American
Prep Time 10 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Wash and clean watercress, remove stem ends. Place in a small bowl with red pepper.
  2. In a separate bowl or jar, mix lemon juice, olive oil and mustard dressing.
  3. Pour dressing over watercress, mix gently and add orange slices.
  4. Adjust seasonings if necessary.
Recipe Notes

Nutrition Information (per serving): 60 calories; 5 grams fat; 0.5 grams saturated fat; 0 mg cholesterol; 330 mg sodium; 5 grams carbohydrates; 1 gram dietary fiber; 1 gram protein (values are approximate).

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